Eurovaistinė pharmacist Elvyra Ramaškienė tells us which products seniors should include in their daily menu, and which should be avoided in order to stay healthy and feel good.
“To stay healthy and energetic in old age, you don’t need to change your diet drastically. It is enough to include a few useful products in it and to know what to avoid in your diet. Also, don’t forget to take additional B vitamins for energy, Vitamin D and calcium, which will help maintain bone health and muscle function,” says E. Ramaškienė.
The Mediterranean diet is the key to a healthy old age
When it comes to which products are especially useful for the aging body, E. Ramaškienė singles out the Mediterranean diet, which is rich in fruits, vegetables, fish and whole grain dishes.
“Many know that fruits and vegetables are a source of vitamins and minerals. However, these products are also rich in antioxidants, which help protect the body’s cells from damage and inflammation, support cognitive function of the brain, and can reduce the risk of Alzheimer’s. It is also recommended to include more fish in your diet, such as salmon or tuna. They are rich in omega-3 fatty acids, which not only strengthen immunity, but also support brain health and reduce the risk of heart diseases,” says E. Ramaškienė.
She adds that when choosing a Mediterranean diet, it’s important to include whole-grain products, such as oats, brown rice or whole-wheat bread. Such products are extremely rich in fiber, which improves the digestive system, lowers cholesterol and regulates sugar levels in the body.
What foods should be avoided?
In order to stay healthy and energetic, seniors should also reduce the amount of certain nutrients in their bodies. One of them is saturated fat.
“In the Mediterranean diet, it is recommended to reduce the amount of red meat consumed. For example, the World Health Organization (WHO) recommends eating red meat only 1-2 times a week. This can help reduce the amount of saturated fat and cholesterol in the body and prevent cardiovascular diseases,” the pharmacist claims.
According to her, it is important not only to choose the right products, but also to choose the right method of their preparation. E. Ramaškiene recommends that seniors choose steamed or stewed food more often than fried food, thus facilitating digestion.
Less sugar, more water
When considering what should be on the plate and what should not be, E. Ramaškienė advises seniors to avoid semi-finished products and added sugar.
“Excessive sugar consumption can lead to obesity and increase the risk of diabetes, so it should be kept as low as possible.” It is important to know that added sugar is not only hidden in sweet products – fruit juices, juices or muffins, but it is also abundant in sauces or canned products,” the pharmacist asserts.
According to her, it is extremely important for seniors not to forget to drink enough water: “For good health and a healthy body, it is necessary to drink at least 1.5 liters of water a day, but it is important not to forget and take into account existing diseases – if the doctor ordered to reduce the amount of fluids, it is necessary to follow his recommendations.”
2024-09-09 04:26:35